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Fri 4th Apr 2025 at 1:01pm by Forrest Jooligan

Run > Recovery Run

warm

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Time
45:35
Miles
5.11
Min/mi
8:55
Pacing
0%
WAVA
55.68
Stride(cm)
119
Cals
488
Cadence
151
BPM
129
%MHR
73.5
B/mi
1147
Asc(m)
82
Hillscore
8
Surface
Trail

Notes & Comments

1) 0.31mi - 2:48(9:00/mi) 115/142bpm [1035b/mi] 26cal 6.67/7.22mph
2) 0.31mi - 2:57(9:31/mi) 132/139bpm [1255b/mi] 36cal 6.31/6.91mph
3) 0.31mi - 2:29(7:59/mi) 131/141bpm [1047b/mi] 28cal 7.51/8.33mph
4) 0.31mi - 2:36(8:21/mi) 129/131bpm [1077b/mi] 30cal 7.19/7.35mph
5) 0.31mi - 2:34(8:16/mi) 129/131bpm [1066b/mi] 28cal 7.26/7.83mph
6) 0.31mi - 2:34(8:16/mi) 128/129bpm [1057b/mi] 27cal 7.27/7.31mph
7) 0.31mi - 2:39(8:33/mi) 127/130bpm [1086b/mi] 27cal 7.02/7.6mph
8) 0.31mi - 3:12(10:17/mi) 131/135bpm [1347b/mi] 36cal 5.84/7.33mph
9) 0.31mi - 2:47(8:58/mi) 131/133bpm [1175b/mi] 31cal 6.69/7.01mph
10) 0.31mi - 3:00(9:40/mi) 132/134bpm [1277b/mi] 33cal 6.21/6.55mph
11) 0.31mi - 2:56(9:27/mi) 134/135bpm [1265b/mi] 33cal 6.35/6.66mph
12) 0.31mi - 2:40(8:34/mi) 130/135bpm [1115b/mi] 27cal 7/7.47mph
13) 0.31mi - 2:59(9:35/mi) 119/135bpm [1140b/mi] 25cal 6.26/6.68mph
14) 0.31mi - 2:52(9:12/mi) 126/129bpm [1160b/mi] 29cal 6.52/6.62mph
15) 0.31mi - 2:39(8:31/mi) 129/137bpm [1098b/mi] 29cal 7.05/7.62mph
16) 0.31mi - 2:47(8:57/mi) 131/135bpm [1172b/mi] 31cal 6.71/7.28mph
17) 0.14mi - 1:08(8:08/mi) 131/133bpm [1065b/mi] 12cal 7.38/7.56mph

2:48 2:57 2:29 2:36 2:34 2:34 2:39 3:12 2:47 3:00 2:56 2:40 2:59 2:52 2:39 2:47 1:08

Pace

64%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:53	2:53 +40	11:34	110 78-136	1272	150 86-164	5/12
0.50	5:08	2:14	8:57	132 126-142	1182	151 146-154	13/7
0.75	7:26	2:18	9:13	133 126-141	1225	150 144-156	11/11
1.00	9:31	2:05	8:22	130 128-135	1087	153 150-156	0/8
1.25	11:35	2:03	8:13	129 128-131	1060	153 148-154	0/16
1.50	13:38	2:03	8:12	128 120-131	1050	153 150-154	2/14
1.75	15:44	2:06	8:25	129 127-130	1085	153 150-154	1/7
2.00	17:52	2:09	8:34	127 116-129	1088	152 150-156	4/18
2.25	19:55	2:03	8:12	129 128-130	1058	153 150-154	8/9
2.50	22:38	2:42	10:50	132 128-135	1429	148 142-154	15/6
2.75	24:50	2:12	8:47	131 127-133	1151	152 148-156	10/7
3.00	27:14	2:25	9:38	132 131-134	1272	147 144-154	11/2
3.25	29:41	2:27	9:47	133 128-135	1302	148 140-154	14/4
3.50	31:52	2:11	8:46	133 130-135	1165	151 148-154	11/10
3.75	34:06	2:14	8:54	130 120-135	1158	151 144-154	1/3
4.00	1:03:39	29:33 +27:21	1:58:14	118 70-135	13951	150 146-156	13/3
4.25	1:06:08	2:29	9:54	125 120-127	1238	153 150-156	9/2
4.50	1:08:20	2:12	8:48	129 127-137	1135	153 150-158	6/0
4.75	1:10:39	2:19	9:15	130 125-135	1202	153 150-158	2/0
5.00	1:12:43	2:05	8:19	131 130-133	1090	154 152-156	5/0
5.11	1:13:37	54	8:10	131 129-133	1071	154 152-156	0/1

Heart

129/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 82m, Range 76m, Flat prediction -1:49:26

Elevation Graph

Biggest Climbs (m)	Min/mi
44 2.5%	9:44
30 1.5%	30:41
10 4.0%	10:15
See your biggest climbs

Cadence

151 (164 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	57.4	152	4.2	30:34	13:44
Walk	15.5	146	0.9	15:42	17:34
Pause	27.1	-	-	27:21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:52	43.65%	More
800m	4:03	8:08	49.99%	More
1km	5:04	8:10	52.49%	More
Mile	8:12	8:12	55.95%	More
5k	27:26	8:50	55.45%	More
5 miles	1:11:58	14:24	34.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:05	8:05	56.78
5km	26:54	8:39	56.55
5M	44:33	8:55	55.74
10km	56:05	9:02	55.31
10M	1:32:52	9:17	54.88
Half	2:03:39	9:26	54.42
20M	3:13:38	9:41	54.39
Mara	4:17:48	9:50	54.65

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